Author Topic: A Journey to Running Fast and Jumping High  (Read 572580 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #120 on: December 10, 2012, 04:01:02 pm »
0
A module i am studying, by a lecturer who makes c++ boring gave us an assignment of creating a logo/turtle program..

Update: I have finished I AM FREEEE, just need to incorporate some error handling.

 :headbang:  :trolldance:
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #121 on: December 14, 2012, 12:25:03 pm »
0
Date: 14/11/12

BW: 64.2kg
CNS: 5/10
Fatigue: Quite High

Soreness: lower body, hipsm, glutes thats it

Warm Up:
  Activation and Mobility Drills
  30 min walk to gym

Workout:
  BW ATG Pistol Squats 2 x 5
  DB BSS 2 x 12 x 20kg DB
  DB BSRDL 2 x 8 x 20kg DB
  DB BSCR 2 x 10 x 20kg DB

  Pull Ups 9 4/5 (~10)
  Slow Pull Ups w/ Pause 3, 20sec hold on last rep.
  Dips 15
  Pause Dips 5 sec x 5, 10 sec pause last rep
 
Comment:
The Whole free weights area was occupied by rugby players,  :pissed:, i was allowed to take a dumbell so i took 2 20kg dumbells. First i did Dumbell Bulgarian Split Squats (DB BSS), then after DB BSRDL (same as previous but instead replace squat with RDL, single leg, one feet on box behind, one on floor, keep weight in front do RDL with concentration on effort on one leg, this attacks my glutes much more than the barbell version), BS Calf Raises, this was not challenging one foot on box, other on floor do single leg calf raises. it was hard to balance on box with one feet holding 20kg dumbells. My mental state was shitty, i was feeling tired, not exhausted but drained and my moral was low, so i take long rests until i feel like average and lets get it over with. Pull ups was nice, even though tired i pulled up 10 reps, with last rep my little finger slipped off so i used all my fingers minus 1), second set i did paused pull ups, pull up, go down until my upper arm is parallel to floor, hold and then down, then up hold, then to the top for last rep i did a hold of 20sec and then finish.. Then with the dips i did original for first set and for second set i did paused style i would go down and up until my upper arm behind me was parallel to floor, hold for 5 sec and then go up and then go all the way down and repeat and did 10sec for last rep.

Workout Rating: 6/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #122 on: December 15, 2012, 12:12:38 pm »
0
I am back home for the holiday.

My Glutes are ultra sore and my whole legs are very sore
Must be the Bulgarian split variation exercises
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #123 on: December 27, 2012, 01:17:56 pm »
0
Update:

I have 3 week christmas break and have to revise over the holidays so have decided to do a quick morning workout everyday.

Quick Workout:
No Warm up
Pull ups x 5
chin ups x 5
hanging leg raises  x 5 (inward grip)
atg pistol squats x 3 each leg
isometric calf raises on top hold 30s
continuous each exercise.
cool down stretch after

everyday morning.

protein snack: sesame seed covered sugary snack.

breakfast.


Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #124 on: December 30, 2012, 10:50:03 am »
0
Date: 30/12/12

Warm Up:
  none

Workout:
  Pull Ups x 5
  Chin Ups x 5
  Hanging Leg Raises 2 x 6
  Dips x 7
  ATG Pistol Squats x 5 x 9kg
  Single leg calf raise x 9kg 
  BSS x 10 reps

Comment:
I will just post this once and i will be doing this everyday morning.

Workout Rating: 6/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #125 on: January 08, 2013, 04:00:31 pm »
0
Date: 08/01/13
BW: don't know

soreness: none
fatigue: my legs
tired: 8/10

Warm up:
  800m jog
  misc warm ups i.e 5 squats and then jog, paw backs, etc

Workout
  2 x 500m 1.30min rest
  2 x 400m 90s rest and after 4 min rest
  1 x 300m

  circuit work
    25 x 5 for (push ups, sit ups, squats, burpees and tricep dips)
   
cool down
  400m jog

comment: i suck so bad, i just feel like 'oh man, i have to do this every tuesday and on thursday its 150m x 12  :o, i just feel like staying home and relaxing just do weights and might end up quitting that too' so i have to stay strong and attend the training session. rest tomorrow and then the day after 150m x 12. during todays run i was filling sick in the throat near the end of the last 300m. the circuit training i felt tired to do only stopped at 12 on burpees as it is a continuous exercise. I hope someone says 'nah man that is too much work, don't go'  :P. Mustn't give up.

rating: 5/10



Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #126 on: January 18, 2013, 10:10:31 am »
0
Date: 18/01/2013
BW:64.2kg
Fatigue: high (i was feeling very drained, but had to force myself, between dips i was so drained, but when i get on to it i feel strong to do it but still drained)
Warm up:
  The same

Workout
  Squats empty x 8, 20kg x 10, 40kg x 8, 60kg x 0 reps  :uhhhfacepalm:
  RDL: 2 x 60kg x 5-7
  Calf Raises 2 x 12 x 60kg
  half squats 60kg x 2 x 12
  Pull ups 11 :personal-record:, 6 paused at top for 10 sec on last rep
  dips 13, 13
  Raptor's hip flexor cable pull x 5 with hold each leg

Cool Down
  overall body stretch
  walk back to uni

Comment:
I was feeling drained, the workout was pretty poor i couldn't squat 60kg, i was like breaking under pressure, so i decided to half squats with it instead as long as i squatted in for the session.

workout rating: poor

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #127 on: February 03, 2013, 07:41:54 pm »
0
Date:3/2/13
BW: 63.3Kg
CNS: 8/10

Warm up:
  Mobility stretch & activation drills

Workout:
  2x20kg DB walking lunges each hand
  2x8x20kg DB RDL each hand too heavy to hold 40kg DB in one hand
  2x8x20kg DB single leg box squat one leg hanging behind down the box each hand weight concentrated over feet on the box to balance.

  2 x 8 x 20kg + BW GHR  (10 sec hold for last rep)
  2x10 x 40kg each side of cable lever calf raises( they had this cylindrical bar which could attach to 2 levers close by and stand under in between the 2, and just tip toe, heavy, but i can see how people don't like using it as an alternative to barbell as you lose the mobility as i losing balance the cable was restricting me from falling.

  hanging leg raises toe to ceiling x 5
  pull ups 5

Stretch
  overall body stretch

Cool down
  walk back to campus

Comment:
As i arrived it was packed, so i had make use of the dumbbells. But there were these guys who were squatting large numbers. two groups who knew each other one group squatted 160kg and the other guy squated around 190kg they did use belts though don't know how that would make it easier, but they squatted with medium effort not large struggle and shaking. I need to improve my squat as it is staying at below 60kg. It was a sunday and still packed couldn't believe it.
But got a good workout on my legs.

Rating: Good

 
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #128 on: February 08, 2013, 11:36:58 am »
0
Semester 2 is here and i have to change my plans big time.

3 days i start at 9 am, i think they must have figured out i was going to gym before class on fridays so they reduced my time
but i have a class 9 till 10 so after i head to the gym and i have to be back by 1pm.

Just made it today. might make it permanent

Thursday is also track meets, which i can't go because the lecture has just been placed from 5-6pm and track starts around that time 6:30 and its about 30mins away. I can't go straight away as after class i have to get changed all the stuff, to get mind of uni so i decided to do my own speed program which i told toddayy or acole don't remember about short endurance and long endurance and there is all this nice 7 floors of stairs which i can run up non stop till the top and i am dead after so i might add that as a finisher.

my main concern is thursday as i have to plan it between uni i have a class at 9am till 1pm and after i am free till 5pm which i have a lot of stuff to do then and fit my workout in there as well.

hopefully it will go well

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

T0ddday

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Re: A Journey to Running Fast and Jumping High
« Reply #129 on: February 08, 2013, 12:52:22 pm »
0

Thursday is also track meets, which i can't go because the lecture has just been placed from 5-6pm and track starts around that time 6:30 and its about 30mins away. I can't go straight away as after class i have to get changed all the stuff, to get mind of uni so i decided to do my own speed program which i told toddayy or acole don't remember about short endurance and long endurance and there is all this nice 7 floors of stairs which i can run up non stop till the top and i am dead after so i might add that as a finisher.


Do the track meets.  Wear your tights under your clothes at lecture and leave as early as possible.  The first events at a track meet are: 4x1,1600m, hurdles then the 400m.   These events will probably last at least till 7:30, giving you more than enough time to get to the track get a little warm (you don't need/want to get super stretched out before competing anyway) and get in at least the 100m and 200m and possibly the 400m if your fit enough to do it before the 1.

If you want to run fast stop making excuses ("I have to get changed all that stuff") and go get in the blocks and race some people.  I know your probably afraid of competing but trust me the sooner you do it the better.   "Doing my own speed program" is simply a recipe for failure.   The best advice you will ever hear is to man up and go compete.  You will get butterflys, be nervous, and find that it's actually really fun.  You get faster running with speed.  Go do it man.  I don't want to see a post again from you unless it's your time from a meet.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #130 on: February 08, 2013, 01:56:01 pm »
0
I think you probably misunderstood, it's not a competition this thursday i was talking about the track training session on thursday.

I don't have tights

Quote
and get in at least the 100m and 200m and possibly the 400m if your fit enough to do it before the 1

Its interesting you bring this up, because there is a competition around march and one in may the BUCS (you can google it, its a big event). you are right i am terrified of competition people shouting and jumping in their blocks and you have to pay for yourself for the one in march, i hope it's not on the easter holiday march i will be at home, which is in a different town.

400m, i don't think i am that healthy, but i guess i will see, if i get chance i will try.

Thanks for the words of confidence



Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #131 on: February 10, 2013, 02:56:54 pm »
0
Date: 7/2/2013
BW: 63.7kg
CNS: 8/10

Warm Up:
 Mobility Stretch
 TKE machine x 5
 30min walk to gym

Workout:
  Squat 4 x 4-5 x 50kg
  Squat 2 x 10 x 45kg

  RDL 2 x 65kg x 4-6
  Calf Raises 65kg x 2 x 10
 
  Pull ups 2 x 10, 5
  Dips 2 x 15, 5
 
  Walking Lunges approx 30 steps w/ 20kg db each hand
 
Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
  Good workout, i was able to make it to the workout by leaving at 10:20am and getting back just 12:45, aim get back before 1pm so i got back in time. RDL is hard as the grip is weak so on the verge of dropping it. Squats was good, it was not tiring and at a comfortable rep of 4. Pull ups was very painful after at 10 and my little finger lost grip and had to pull the last rep. Dips was nice, do up to 5, then start again 1 to 5 which i go 3 times.

Rating: Good workout
« Last Edit: February 10, 2013, 03:04:01 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #132 on: February 10, 2013, 03:03:33 pm »
0
Date: 9/2/2013
BW: 64.4kg
CNS: 8/10

Warm Up:
 Mobility Stretch
 TKE machine x 5
 30min walk to gym

Workout:
  Box Jumps w/ DB 27" box 2 x 10
  Single Leg box jumps 27" box x 10
  GHR w/ DB 14kg x 10
  Reverse Hyperextension w/ DB between legs 14kg x 10
 
  Squat 0kg x 8, 30kg x 8, 4 x 4-5 x 50kg
  Squat 2 x 10 x 45kg

  RDL 65kg x 6, 1 (losing grip fast on second set)
  Calf Raises 65kg x 2 x 10

  Under stair hand climb x 2 x 4 steps
 
Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
  Now its Sunday that the gym is crowded and i have to wait for a power rack to be free so i did other exercise box jumps, single leg box jumps, GHR was hard as the machine was hard to adjust as the roller in the middle would be pressing against my quads and that would be sore, Reverse hypers was ok. Then finally got on to squat, i try hard to keep my chest up but sometimes it goes low on my way up especially. RDL was getting hard 6 reps and 1 rep on last set because after 1 rep my grip was losing quick so quickly dumped the weight on the rack. Calf Raises felt good but balance is hard. As i didn't get to do any upper body work i decided to use the stairs at home which is like a ladder at an angle where i can grab a step from underneath, i start from sitting grab the step and lift my self keeping my leg in front bent and climb up 4 steps as that is near the top and then back down without falling, on second set i went up i went one step down did 5 pull ups with leg kept up in front and then went back down that is a very good upper body workout. The stair has 10 flights of stairs i don't start from the bottom i'm too big so start on the 4 up to 8 then back down.

Rating: Good workout
« Last Edit: February 10, 2013, 03:07:30 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #133 on: February 12, 2013, 01:53:05 pm »
0
Hi

I was not able to attend my track training session today.
I have lectures from 11am to 6pm, divided into lectures and labs
especially the last section 4pm is a lab, which i require at least 2 hours to do.
i have not eaten since breakfast so should i risk not eating and attend the training session or should i make lunch and miss out training
which i assume is to make lunch as it will effect my progress.

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #134 on: February 15, 2013, 11:22:59 am »
0
Wednesday 13/2/2013

jog 400m
dynamic warm ups
high knee
paw backs scraping shoes on ground and pushing behind
60m flys x 4
80m flys x 1
120m sprint x 1

condition: snowing fast.
pain: shins, hips

Thursday - Track training session

jog 800m
dynamic warm up a skip, squats, ...
2 x 3 x 400m
circuit workout (6 exercise 25 reps, squats, dips, burpees, squat thrusts, pushups, situps)
800m cool down jog

soreness: headache as i had to come quickly straight after class which finished at 6pm, shin was very sore front and side, hips.

very sore, the muscle, when you put your feet together with the sole touching while sitting and you spread your legs with your elbows there is this muscle from the mid side of the thigh all the way to the groin, i strained that muscle and it is still quite sore.

i don't know if it is the gricilis or the aductor muscle but it is quite sore.

Friday:

bw:64.8kg

warm up:
  regular

workout
  4 x 55kg x 4 reps squats
  squats 2 x 10,8 x 50kg
  calf raises 2 x 70kg x 10 reps
  RDL 2 x 60kg x 6
  pull ups x 8
  dips x 10
  cable hip flex x 10

cool down stretch
  overall and walk back

comment: since it is hard to grip the barbell when doing RDLs, so since i was wearing a long shirt, which is tshirt material and can stretch, i stretch over my hands and use the sleeve as gloves to grab the barbell much better no discomfort what so over, so was good.
squat is starting to tire me out and getting difficult, had to 8 too tired to do 10.

rating: good.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/